9 Tips for Living With RA

About 1.3 million American adults are living with rheumatoid arthritis, a form of arthritis that causes joint pain, inflammation, and swelling. In addition to medication, there are numerous ways to cope with rheumatoid arthritis and its varied side effects. In fact, making small improvements to your lifestyle — how much you sleep, eat, and exercise, for example — can go a long way toward easing your symptoms and improving your physical and mental health.

Get Plenty of Sleep

People with rheumatoid arthritis may have trouble sleeping due to their pain and stiffness, says Carol Ziminski, MD, an associate professor at Johns Hopkins University. Although being in pain can be tiring, rheumatoid arthritis is a chronic condition and "you can't be sleepy the rest of your life," she says. Studies have also found that lack of sleep can actually worsen the symptoms of rheumatoid arthritis.

Sleep medications may help, but it's wise to first give self-help methods a chance when managing rheumatoid arthritis. Try to go to bed at the same time every day and avoid reading or watching television in bed, Dr. Ziminski suggests.

Rheumatoid Arthritis and Exercise

Exercisecan provide many benefits to people with rheumatoid arthritis, according to the National Institutes of Health. Physical activity can help you maintain joint mobility, improve your mood, and sleep better. A study published in the Journal of Aging Research also found that regular exercise can help slow down the accelerated loss of muscle mass common in patients with rheumatoid arthritis. Be sure to do regular aerobic, strengthening, and stretching exercises to help your heart and improve the strength and flexibility of your muscles. Aquatic exercises, such as water aerobics, may be a particularly good choice.

Eat Properly

A nutritious diet that provides plenty of vitamins and minerals — and contains the right amount of calories so you can stay at a healthy weight — is important when you have rheumatoid arthritis, according to the National Institutes of Health. Although it's not proven that any particular nutrient will help, research has shown that omega-3 fatty acids, which are found in fatty cold-water fish like salmon, may help ease the joint pain of rheumatoid arthritis. Other omega-3-rich anti-inflammatory foods to try: flaxseed, walnuts, and olive oil.

Protect Your Joints

Protecting your joints is a "key factor" in managing rheumatoid arthritis, Ziminski says. When carrying or moving objects, use larger joints — or your whole body — rather than putting stress on small joints in your hands and wrists. For example, carry heavier objects on your arms, not in your hands. Open a door by leaning against it rather than pushing with your hand. An occupational or physical therapist can offer more ideas for managing rheumatoid arthritis.

Manage Flares

During rheumatoid arthritis flares, pain and inflammation become particularly intense. Good steps for managing rheumatoid arthritis flares, according to the Arthritis Foundation, include adjusting your medications or adding new medications during the flare, getting more rest while making sure to remain active, getting more help with daily tasks, using muscle relaxation or other stress-relieving practices, and placing hot or cold packs on joints affected by inflammation.

Use Assistive Devices

A Dutch study involving patients with psoriatic and rheumatoid arthritis found that having assistive devices was associated with improved psychological well-being. A variety of clever devices are available to help you get dressed, cook, write, garden, bathe, drive a vehicle, and do other tasks more easily. Occupational therapists can recommend "wonderful gadgets" for your personal needs that you might find helpful, Ziminski says.

Stay Positive

Researchers have found that people with RA are approximately twice as likely to be diagnosed with depression than people without the condition. Ziminski regularly sees patients who are feeling down, often because they're tired and sore and they can't easily do the activities they'd like to do. Taking control of your life can be helpful, she says. Start saying no to tasks that are a low priority to you, and learn how to parcel out your energy throughout the day on the remaining tasks.

Arrange Your House to Make Life Easier

A few simple steps can make it easier for people with rheumatoid arthritis to get around their house safely and do the things they want, or need, to do. By clearing the floor of any obstacles (like throw rugs or other small trip hazards), moving furniture to create larger walkways, installing handrails in the shower or tub, setting up a bedroom downstairs, and moving frequently used kitchen items to lower cabinets, you can help avoid falls and make your house more accessible to you.

Seek Support

Having plenty of support in your life can also help you maintain a positive outlook, Ziminski says. Friends, family, and fellow members of your place of worship may be able to lend a hand if you ask for help. In addition, many Arthritis Foundation chapters offer support groups, says Ziminski. You may find it helpful to learn ways that others in the groups are managing rheumatoid arthritis

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